Chris Lindsay's Log "In Pursuit of 900!"

[ChrisLindsay9]

Deadlifts
135x5 x2 sets
185x5
225x3
255x1
275x1
315x2
340x2
370x1 PR (sorta)
380x1 MISS

RDLs
135x8 x3 sets

BB Glute Bridge
170x10 x4 sets

DB Row
60x8 x3 sets

Pull-Ups (pronated grip)
15lb Vest x9
15lb Vest x7
15lb Vest x5

Incline Sit-Up
15lb Vest + 2 10lb DB above chest

Back Extension
15lb Vest + 20 DB behind neck
10 reps x 3 sets

Bodyweight: 126

I wasn't planning on going for a PR, but I was feeling pretty good. In hindsight, I think I may have pre-exhausted myself a bit with the preceding sets. I didn't have a great set-up for the 370 attempt either. I forgot to take the slack out of the bar and I didn't really get a good deep breath. It would've been a cleaner PR had I done either of those things. I thought my 380 attempt was a much better set-up and I just missed locking it out.

[video=vimeo;79851978]https://vimeo.com/79851978[/video]

[video=vimeo;79854193]https://vimeo.com/79854193[/video]

Nice workout bro. Congrats on the certificate. You gonna frame it and hang it on the wall?

Nah. I'll probably put it in a box somewhere. I am planning on making this certificate obsolete as soon as possible.
:weightlift:

 

[ChrisLindsay9]

Bench Press
45x10 x2 sets
95x5
115x3
130x12
130x12
130x8
130x8
2 minute break between working sets

2" Foam Board Bench press w/ Pause
115x10 x3 sets
2 1/2 minute rest between sets

Incline DB Press
50x12 x3
2 1/2 minute rest between sets

DB Tricep Circuit (video)
20x10/10/10 x2 sets

Dips (15lb Vest)
x10
x8
x7

Abs (Mat Slides w/ Vest)
20 reps x2 sets

 

[danielrh]

Chris, glad to see you have a journal. Now I can see something to aim for.

 

[ChrisLindsay9]

Squat
45x5 x2 sets
95x5
135x3
195x12 x4 sets (70+%) (first three sets belt only, last set was belt/wraps)

Good Morning
120x2 x4 sets (the first two sets were kinda crappy, still recovering from my squats lol)

GHR (off Lat Pulldown Machine)
x8, x6, x5, x5

Smith Machine Standing Calf Raise (weight + bar + 15lb vest)
90x10
190x10 x3 sets

Incline Sit-Up* (with 15# Vest + 2x10lb DBs arms extended above chest)
x20 reps x 3 sets

Back Extension* (with 15# Vest & 15lb. DB behind neck)
x15 reps x 3 sets

* Rottenrogue has inspired me to increase my reps on these last two exercises. My plan is to get to 25 and 20 respectively.

I had been slacking on my rep work, so I thought I'd just kill it in this department. And I think I did. Really pleasantly surprised at getting all 12 reps in those four sets.

 

[ChrisLindsay9]

Deload Week ... not worth posting my routines, especially since I have a nagging pec muscle strain.

As of 11/29, finished deload week and pec muscle is better. Will start the Cube on Sunday (12/1).

 

[ChrisLindsay9]

Cube: Wave 1 - Deadlifts (Reps)

Deadlift
135x5
185x5
225x3
235x1
260x12 (no belt, no chalk)
260x8 (no belt, no chalk)

Deadlift Block Pull (4 Plates)
280x8 x 2sets (belt, no chalk)

Deadlift 1" Deficit
240x8 x2 sets (no belt, no chalk)

DB Rows w/ Fat Gripz
55x8 x3 sets

Pull-Ups (with 15lb. Vest)

Ab Work

Lower Back Work

First day using Cube. Holy hell. My hamstrings and glutes are sore.

Couple observations.
1) My block pull will have to be 3 plates. I didn't account for my short legs. I don't think the barbell is suppose to be between the knees and waist ... lol
2) I was a bit disappointed that I couldn't put in the 12 reps in the second set, but my form was breaking down. It was getting harder to lower the butt and hips when I reset each rep. I suspect that it's my deadlift conditioning. I hadn't done sets for reps in awhile. My strength felt good, just lost focus.

 

[woodswise]

Nice workout bro.

 

[ChrisLindsay9]

Cube: Wave 1 - Bench (Heavy)

Bench Press
150x2 x5sets

Close-Grip Bench
155x2 x2sets

Bench w/ Pause 1" off Chest
130x4 x2sets

Incline DB Bench
60x6 x3sets

DB Spoon Press
50x6 x3 sets

DB Farmer Walks w/ Fat Gripz
80lb each for 9 seconds lol
50lb each for 33 seconds
50lb each for 31 seconds

Ab Work

Notes:
Not a bad workout, but I think the next time around I may increase the weight on both the Bench and Pause Bench exercises by 5 lbs. and add an extra rep. I like using the Fat Gripz for Farmers Walks. I was able to drop the weight (which takes some of the strain off the shoulders and lower back) and still hit the forearms pretty good.

 

[ajdonutz]

Nice progress Chris. I have been looking into the,cube method as well. I plan on trying it one of these days

 

[ChrisLindsay9]

Cube: Wave 1 - Squat (Dynamic)

Squat
185x3 x5 sets
165x3 x3 sets

DB Step Up (knee high box, w/ 20lb Vest)
40x6per leg x4 sets

Good Morning
115x4 x3 sets

Glute Bridge
170x10 x3 sets

Glute Ham Raise (off Lat Pulldown)
x8
x6
x5

Ab Work

Lower Back Work

Notes
Dynamic Squat day on the Cube was different. My first few sets were a touch higher than Lilly's suggested percentage, and I wasn't getting out of the hole with any explosion. So I dropped the weight a bit and had better results (about 5% lower than the suggested amount).

 

[Rottenrogue]

How are you liking the cube ? I liked the strongman version of it

 

[ChrisLindsay9]

How are you liking the cube ? I liked the strongman version of it

I'm only on the first week of it, so it's too early to tell. But I think I'm going to like it. It seems to suit how I would want to train on a regular basis.

But I see where I'm going to make some minor adjustments on two of three days thus far. From what I've read, that's pretty typical though. I may have to do some scaling back on the accessory work as well. I kinda peter'd out at the end of tonight's workout. Heh.